12/16
13.5 miles
I would have liked to do a hard 10miler, but I decided to take it a little easier due to the race I ran yesterday.
Total for the week: 67.75 miles
Goal for next week: 70
12/16
13.5 miles
I would have liked to do a hard 10miler, but I decided to take it a little easier due to the race I ran yesterday.
Total for the week: 67.75 miles
Goal for next week: 70
no, that's good. you need the long runs, as well as the recovery, and you can do the mp 10 miler next week.
12/17
AM: mile w/u
8x(400+1min rest) 68,69,69,68,68,67,67,59
The coach told me to spank the last one.I tried to stay relax on all of these while maintaining good form.
mile c/d
total: 4miles
12/18
AM: 2mile w/u
2x(1200 with full recovery) 3:26,3:30
1mile c/d
I was very pleased with the result. A few weeks ago, I was running this same workout around the 340s.
Yeah man, get after it! Good luck and be relentless.
Jim Ryan ran over 100 miles a week and he was one of the best milers in history. yes you do need to do work out but most of all get your milage in. I have run 3:53 1500 and I only do one track workout a week in season.
I don't know whether it was my advice you took or just coincidence, but either way the 1200s are a good start. I have found 1200 to be one of the best ways to build both strength and racing endurance. You can't hide in a 1200 the way you can in 4oos. Good luck
Thank you all for your support and advise. this is what I was hoping to get out of this thread.
12/17
PM: easy 8miler
eddylee wrote:
This coming track season I have a goal of sub 4:00 in the 1500. I will use this thread for advise and motivation.
PRs:
800-2:00.56(last spring)
1500-4:16(last spring)
mile-4:40(last spring)
5k-16:22(this fall)
10k-36:00(this fall)
half marathon-1:17:30(this fall)
I will just get right into it. I will provide my last two weeks of training(previous weeks consisted of tapering for final races including half marathon), and then I will keep posting whenever needed to enter a workout.
11/26-12/2
M-AM:7 PM:4
T-7
W-5
R-9.5
F-off
S-7
S-5.5
TOTAL:45
-----------------------
12/3-12/9
M-AM:3x(1k+5-6minrest)2:46, 2:55, 2:55
Total(3.5miles)
T-AM: 1x400,1x800,1x1200,1x400 with 200 slow jog between
times:60,219,336,58 TOTAL(4.5miles)
PM:7.5
W-AM: 3x300 hard with 50meter lunges between.
Total- 2.5miles
R-AM-4x1200meter dirt loop with 5min rest: 342,343,348,350
legs were pretty damn tired.
Total:4.5
PM:8 easy
F- AM-Parlauf Relays(5x200meters) Total:1.5
PM: 7easy
S- AM:7
PM:4
S- 8
TOTAL:58
--------------------------
12/10-12/16
M-AM:1x1600+1x1200 with 6-7min rest
4:45, 3:34 TOTAL:3.5
PM: 6.25
T- AM:3x(800+5min rest) 213,214,214 TOTAL:5miles
PM:7(6:30last mile)
W- AM: 3x350hard+50meter lunges between TOTAL:3miles
PM:6easy
I only control my afternoon workouts, and the AM workouts are designed by the coach.
I am focusing on the 15-3k for indoors, and then the 8-15 for outdoors with maybe one goal of sub 15:30 5k.
Thank you all in advance for any information that you may provide.
Oh yeah, I am racing a 2mile this Saturday. Any predictions? My goal is sub 955.
Your 1500 is 4:16. It took me 8 years to go from 4:17 to 3:59. Have patience!
12/19
AM: 9.5miles
Our coach cancelled our track workout and made us go out for a run instead.
After reading the Todd thread, what may be a standard long run for someone who is training for the 8/15 or 15/3?
Is there a standard weekly mileage for 1500/3k runners?
Of course the long run is depended upon the weekly mileage. I have heard several athletes running max40 mpw, but i have also heard of athletes running 90+ mpw for the 1500.
Should I just "run baby" and continue to follow the 20-25% weekly mileage rule?
12/19
PM:3mile +weights
that 59 sec 400 is awsome....68's are 4:15 pace so if they where THAT comfortable for you then you could be looking at sub 4:10 definately. By next year i think sub 4 will def be there.
more miles, less speedwork... does your coach realize it's december???
12/20
AM-0
PM-6
I wanted to go 8+, but I started to break out into hives. I ate Chipotle about 2.5 hours before, and perhaps I got a little food poisoning. I immediately stopped (I was on the treadmill) and went over to Rite Aid to buy some Robitussin. I feel great this morning, though.
I will unlikely run 70miles this week, but I will try to shoot for 60+.
youth and talent... wrote:
So you will not get to sub-4:00 for 1500m if you do not improve your 800m time to 1:56 or so. Work on that before working on endurance/tempo/stamina. That is easy to do, working on speed is not.
Good luck.
my 800 pr - 1:59
my 1500 pr - 3:51
no OSFA formula!
12/21
AM: 7miles= 6miles in 38:00(620pace)+1mile slow cooldown
PM: 4miles easy+weights(lower body)
To fran...even though your 800 pr is only 1:59, I would bet that you could have run much faster at the time you ran 3:51. Sometimes it is not always legit to compare actual pr's over many distances because obviously we will always run our main event more than other secondary events. Hence, our main event pr will be better relative to secondary events (if that makes sense). But I would agree that you do not have to be a 1:56 guy to break 4:00 in the 1500.
12/22
AM: 3miles in 17:50
I only had about 20 minutes to do a run in the morning because of errands and then work. So, I decided I would do a 3mile semi-tempo run.
PM: 7.25miles
12/23
12.75miles
Total for week:69